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5 Nutritional Strategies for Knee Pain

According to WebMD, if you are at the doctor’s office, there’s a 33% chance you’re there because your knee hurts.

The majority of knee problems are caused by osteoarthritis, a wear and tear condition. Athletes, overweight people, women, rheumatoid arthritis sufferers and the elderly are those at the greatest risk of suffering this type of knee pain.

One way to reduce knee pain is to lose weight. A study in Arthritis and Rheumatism found for every pound lost, it reduced four pounds of stress on the knees. Exercise that helps strengthen muscles around the knees can also reduce pain.

Additionally, there are several nutritional strategies to help alleviate knee pain. Here are five of them:

1. Glucosamine and MSM

Several studies have shown that glucosamine and MSM fight osteoarthritis pain by reducing inflammation. A study published in Clinical Drug Investigations concluded that:

From the abstract:

Glu, MSM and their combination produced an analgesic and anti-inflammatory effect in osteoarthritis. Combination therapy showed better efficacy in reducing pain and swelling and in improving the functional ability of joints than the individual agents. All the treatments were well tolerated. The onset of analgesic and anti-inflammatory activity was found to be more rapid with the combination than with Glu. It can be concluded that the combination of MSM with Glu provides better and more rapid improvement in patients with osteoarthritis.

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2. Vitamin K

In 2009 study from the Journal of Orthopaedic Science, researchers found a link between low levels of vitamin K and the development of knee osteoarthritis.

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3. Anti-Inflammatory Foods

Increased inflammation can lead to increased pain. So you’ll want to stay away from inflammatory foods: trans fats, sugar, refined carbohydrates and the like. Instead, choose anti-inflammatory foods such as leafy green vegetables, fruits, nuts, and fish.

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4. Omega-3 Fatty Acids

Not only have Omega-3 fatty acids been shown to reduce inflammation, but low levels of omega-3’s have been linked to the development of osteoarthritis in animal studies.

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5. Vitamin D

A study on 400 people with osteoarthritis found that subjects who had low levels of vitamin D had more than a 50% chance of their condition worsening when compared to those who had healthy vitamin-D levels.

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